Close-grip Press

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Migergo
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Close-grip Press

Close-grip Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana ma triceps ndi minofu ya pachifuwa, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwa anthu omwe akufuna kulimbikitsa mphamvu zakumtunda. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kuwongolera matanthauzidwe a minofu, kulimbikitsa mphamvu zakumtunda kwa thupi, komanso kupititsa patsogolo mayendedwe ogwirira ntchito tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-grip Press

• Kwezani barbell kuchokera pachiwongola dzanja ndikuchigwira molunjika pachifuwa chanu ndi manja anu motambasulidwa, iyi ikhala malo anu oyambira.
• Pang'onopang'ono tsitsani belu lolowera pachifuwa chanu kwinaku mukusunga zigongono zanu pafupi ndi thupi lanu, kuwonetsetsa kuti mukuwongolera kulemera.
• Pamene barbell ili inchi kutali ndi chifuwa chanu, imani kwa kanthawi.
• Kanikizani barbell kumbuyo komwe mukuyambira potambasula manja anu mokwanira, ndikufinya minofu yanu ya pachifuwa pamwamba pakuyenda. Bwerezani zolimbitsa thupi kuti mubwereze nambala yovomerezeka.

Izinto zokwenza Close-grip Press

• **Sungani Chigongono Pamalo Oyenera:** Zigongono zanu ziyenera kukhala pafupi ndi thupi lanu panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikuwotcha zigono m'mbali, zomwe zitha kuyika kupsinjika kosafunikira pamapewa. Kusunga zigongono zanu kumathandizira kulunjika ma triceps bwino.
• **Mayendedwe Oyendetsedwa:** Ndikofunikira kutsitsa kapamwamba pang'onopang'ono, mowongolera ndikukanikizira kumbuyo mwamphamvu. Pewani kugwetsa bar mofulumira ndikuchigwedeza pachifuwa chanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Kuyenda Kwathunthu:** Onetsetsani kuti mukugwiritsa ntchito mitundu yonse

Close-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-grip Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Close-grip Press. Imalimbana kwambiri ndi triceps komanso imagwira ntchito pachifuwa ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi poyamba kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Close-grip Press?

• The Decline Close-Grip Bench Press imachitidwa ndi benchi pakutsika, kuyang'ana kwambiri pachifuwa chapansi.
• The Close-Grip Dumbbell Press ndikusintha komwe kumagwiritsa ntchito ma dumbbell m'malo mwa barbell, kulola kusuntha kwakukulu.
• The Close-Grip Floor Press imachitika itagona pansi m'malo mwa benchi, ndikuchepetsa kusuntha komwe kumayang'ana kwambiri pa triceps.
• The Close-Grip Press yokhala ndi Resistance Bands ndikusintha komwe magulu otsutsa amagwiritsidwa ntchito, kumapereka kukangana kosalekeza panthawi yonseyi.

Izinto zokufunda ezishisa ezivumelekile Close-grip Press?

• Mapush-ups, makamaka akamapangidwa ndi kuyika kwa dzanja lopapatiza, amathanso kuthandizira Close-grip Press pogwira ntchito zofanana zamagulu a minofu monga triceps, mapewa, ndi chifuwa, kupititsa patsogolo mphamvu za thupi lonse.
• Skull Crushers ndi masewera ena omwe amakwaniritsa Close-grip Press, pamene amalunjika mwachindunji pa triceps, kuthandiza kupititsa patsogolo kudzipatula kwa minofu ndikulimbikitsa kukula kwa minofu.